When   6/16/21

QIC        Snowflake

The Pax: Norwood, Udders, Silicone, Jitter Bug (Respect), Pamela, Scooby Doo (Respect), Birds Nest, Sacked (Respect), Settlement, Gilligan, Fannie Pack, Whirlie Bird, Ozone, Stinky Cheese (Respect), Wojo (Respect)


Great morning to enjoy the ball field. Cooler air, damp ground, freshly mowed grass – couldn’t ask for more.  Theme was a reminder to be grateful for all that we have.  Despite the hardships so many have faced over the last 15 months, we have a lot to be grateful for and I need to remind myself frequently to appreciate the many gifts I have been given.  16 PAX including, including 2 splinters and a re-appearance from Pamela, conquered the morning. Disclaimers and the F3 Mission Statement were pronounced and we were off on a short mosey to the parking lot near the ball field.  This is what followed:

Warm a rama

Side Straddle Hops at the shovel flag to wait for those coming in hot– 15IC
Mosey to the parking lot
String rippers – 12IC
Windmills – 12IC
Imperial Squat Walkers – 12IC
Sun Gods – 10IC each way
Mountain Climbers – 12IC

Mosey/walk to the ball field for a 3-man grinder. One exercise at each station, AMRAP until failure and then squats, run to the next station once relieved by a teammate.

The Thang

Station 1 – AMRAP Until Relieved
Gorilla Humpers
Ranger Merkins
Alternating Shoulder Taps
Twinkle Toes – (Al Gore while doing calf raises)
E2K (alternate legs every 10 reps)
Freddie Mercuries
Up Up Down Down (also known as Prisoner Get Ups)
Low Slow Flutters

Station 2 – AMRAP Until Relieved
Carolina Dry Docks
Crab Cakes
Copperhead Squats
Plank Jacks
Dying Cockroach
Peter Parkers
Lt. Dans
WWII Sit Ups


Low Slow Flutter Crunches – 15IC
LBC’s – 15IC
Low Dollies – 15IC
Homer Marge (~10)
American Hammers – 15 IC



  • Sacked – Juneteenth ruck/walk June 19th, Sign-up link on Twitter and in Shenanigans
  • Scooby – 31 pints collected at blood drive – helps 93 people. Scooby – thank you for hosting at Omega
  • Wojo – Friday mornings, Free to Lead discussion, Starbucks parking lot on Battleground.
  • Sacked – Camp trip July 23-25. Sign-up sheet coming soon
  • Jitter Bug – Q Source discussion, meets every Thursday morning, Green Joes, Looking for Q’s to lead a chapter. Contact Patch.
  • Norwood – special experience at Uptown Fund 6/18 – live drummer on top of the parking deck. Will either be fabulous, or F3 will be prohibited from posting downtown again.  Post and find out for yourself.
  • Prayer requests for PAX on the IR – there are many. Be sure to reach out to those you have not seen in awhile and check in; Wojo’s/Bed Bug’s mom; Jitter Bug

YHC took us out. Thank you for the opportunity to lead.